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  • Mike

SAT MAR 17 - 180317


Buy in: 2 min. plank hold, then Run to Oak Hill

WOD A 12 min. AMRAP: Backward uphill run (run down normal) 20 air squats 20 walking lunge steps

WOD B 12 min. AMRAP: Hill sprint 30 jumping squats 15 knees to elbow situps 5 pike push-ups

Cash out: Tabata scissor kicks with bottom of leg raise hold on breaks


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240722 - MON JUL 22

Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 25

240719 - FRI JUL 19

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 scisso

240718 - THU JUL 18

Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must complet

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